W/U: 
10-15min easy + drills
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration (the goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
1 x 12min @ Upper Z3 with 3-4min easy recovery jog
.
2 x 8min @ Lower Z4 with 3-4min recovery between sets.
Focus on form during the sets.
.
2 x 4min @ Lower Z5 with 2min recovery between sets.
Maintain perfect form.
.
C/D: 
Cool down with remaining time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

W/U: 
10-15min easy spin @ 90rpm+ with mixed terrain @ Z2-Z3 effort
.
Main Set: x 2
.
10min at Lower zone 4, at 90rpm
2min recovery between sets @ 100rpm Easy spin
5min at Upper zone 4, at 95rpm
2min recovery between sets @ 100rpm Easy spin
5min at zone 5, at 95rpm
2min recovery between sets @ 100rpm Easy spin
1min @ zone 6
with 2min recovery spin
1min @ zone 6
with 2min recovery spin
1min @ zone 6
.
After first round take 5min easy recovery
.
Keep cadence high 85-90rpm+ remember to stand and stretch out once after every set so you do not tighten up.
.
C/D: 
Cool down with remaining time 
e\Easy spin @ 90rpm+ with mixed terrain.

W/U: 
15-20min easy + drills
Include in the W/U 2-3 up tempo effort strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
4 x 12min @ upper zone 3 to lower zone 4 with 3-4min easy recovery jog between sets.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time
Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

W/U: 
10-20min easy spin @ 90rpm+ with mixed terrain @ Z2-Z3 effort
.
Main Set:
.
6 x 8min @ Z4 effort with 2-4min recovery spin at Z2 between sets.
.
Focus on holding a racing position over similar terrain to what you are planning to race over. Keep cadence high 85-90rpm+ 
Remember to stand and stretch out once after every set so you do not tighten up.
.
C/D: 
Cool down with remaining time
easy spin @ 90rpm+ with mixed terrain.

W/U: 
15-20min easy + drills
Include: In the W/U 2-3 up tempo efforts strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed Lactate threshold.)
.
Main Set: 
.
3 x 20min @ upper zone 3 with 5min easy jog between sets.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time
Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

W/U:
20-30min easy spin @ 90rpm+ with mixed terrain
.
Main Set:
.
2:30-2:40 hour Easy/Moderate - Just enjoy the ride. Keep heart rate between Z2 and Z3 or at an easy/moderate effort.
Keep cadence high (between 90-110 rpm)
.
C/D:
Cool down with remaining time
easy spin @ 90rpm+ with mixed terrain.

W/U: 
10-15min easy + drills
Include in the W/U 2-3 up tempo effort strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
10min @ upper Z3 with 3-4min easy recovery jog
.
7min @ lower Z4 with 3-4min easy recovery jog
Focus on form during the sets.
.
4min @ lower Z5 with 2min easy recovery jog
Maintain perfect form.
.
C/D:
Cool down with remaining time, try to focus on holding good form in the C/D with a high cadence, soft surface if possible.